The Ups and Downs of the Yo-Yo Diet Cycle
A healthy weight and strong core yield invaluable benefits. It’s reported that laughter also brings healthy rewards. Many of us hold fond memories of fun with at least one yo-yo that evoked smiles and giggles. Not so, however, when the yo-yo cycle, referencing the losing and then the regaining of the very weight lost, often with additional poundage, occurred on our bodies.
Not only does this dieting syndrome become discouraging, it can lead to the ultimate attitude of resignation and capitulation. Today’s statistics place obesity and its related health risks such as breast and colon cancer, coronary, gall bladder, and heart disease, as well as Type II diabetes at an all time epidemic. In fact, 60 million American adults, 20 years and older; and 9 million children and teens, 6 – 19 are overweight or obese. Other nations who use to have low incidences of obesity and its plagues, are right behind us, duplicating our ill fated templates.
As we see from the chart, the fact that most diets throw their users into a famine response which ignites lower metabolism and simultaneously increases our fat. Voila! We begin to regain our weight, essentially fat, while losing the all important muscle. The yo-yo syndrome is once again, fully re-ignited!
The best way to experience deliverance from weight cycling, or yo-yo dieting, is to gain and maintain balance. Eating less, while not eating too little; incorporating regular (daily) exercise; drinking enough water; and getting enough sleep, together trigger a great start! The test of endurance, for the long run, includes a support system and the metabolic means (increase) to lose body fat without losing one’s valuable muscle.
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Based on a brief provided by USDA (2011), snacking comprises almost a fourth of the American adult’s caloric intake. Jamie MacManus, M.D., FAAFP, reminds us of the importance of choosing snacks wisely. She says we should think of them as mini-meals and fit them into a healthy eating plan without over doing it.
Dr. MacManus' advice is to snack only when you feel hungry and not because you're bored or stressed; watch your portion sizes; and avoid eating snacks directly from the big box or bag in order to have more control over your calories. Lastly, think ahead by keeping a variety of healthful snacks around, at all times.
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Article References:
http://www.msnbc.msn.com/id/43298247/ns/health-diet_and_nutrition/t/yo-yo-dieting-better-staying-obese/
http://www.ajc.com/news/lifestyles/health/yo-yo-dieters-dont-necessarily-lack-willpower/nRD5w/
http://penn-bariatric-weight-loss-surgery.blogspot.com/2012/11/are-you-yo-yo-dieter.html
http://www.physicians.shaklee.com/displayContent.htm?fileName=weight_loss.xml§ionName=shakScience
Jamie McManus, M.D., FAAFP, Chair, Shaklee Medical Affairs, Health Science, & Education
Sebastian RS, Wilkinson Enns C, Goldman JD. Snacking Patterns of U.S. Adults: What We Eat In America, NHANES 2007-2008. Food Surveys Research Group Dietary Data Brief No. 4. June 2011.
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